July 26, 2023

Breathing Techniques for Parent-Child Sleep Rituals: Promoting Relaxation & Restful Nights

Breathwork techniques are incredibly effective in calming both your body and mind – paving the way for a restful night’s sleep.

These methods are designed for both kids and adults, so you’ll want to practice them nightly. You’ll notice your racing thoughts gradually subside leaving room for serenity to take their place.

The outcome?

You’ll effortlessly drift off into a restorative sleep waking up refreshed and ready to seize the day.

Breathing Techniques for Parent-Child Sleep Rituals

Basic Belly Breathing

One fantastic breathing technique for sleep is called belly breathing. This is also a great technique to teach your children.

Shift your focus to your breath. Inhale through the nose and release your breath through the mouth. Fill up your stomach like a balloon and release all those pent-up worries as you exhale – getting rid of those thoughts that prevent a sound sleep.

The 4-7-8 Count Method

The 4-7-8 breathing technique is simple to remember and practice. Breathe in for a count of 4 through the nose. Hold your breath for a count of seven before exhaling through your mouth. Exhale for a count of 8, making a whooshing sound with the mouth..

Repeat this cycle three times for a total of four sessions.

As you perform the 4-7-8 breathing technique, allow any lingering tension to melt away with each exhalation. Visualize yourself entering a state of relaxation as you release your breath. Doing so will make you feel more centered and ready for sleep.

You can use this method before bed or during the day when you feel especially stressed.

Alternate Nostril Breathing for Tranquilizing the Mind

Nostril breathing is a technique that promotes tranquility, in both the mind and body, thereby  effectively preparing you for a restful night’s sleep.

To practice nostril breathing:

Sit comfortably in bed with your back straight.

Breathe through the left nostril first. Exhale through the right nostril. When you’re inhaling or exhaling, press the other nostril shut.

Then alternate sides, doing the same thing. Make your exhales longer than your inhales. As you do this, concentrate on breathing deeply. Engaging in this practice for a small period can assist your mind and body into reaching a state of sleep.

Other Methods to Use to Get into the Sleep Routine

Besides using certain breathing techniques for sleep, you’ll also want to prepare the room where you sleep for “inactivity. You’ll also want to do the same things when you’re getting your children ready for bed.

Make sure the room is cool so you can doze off to dreamland and sleep more soundly during the night. Set the thermostat around 66-degrees Fahrenheit, or cool enough so you’re comfortable under one cover.

Also, don’t do other things like check your emails or watch TV where you sleep. Get your mind used to the idea that the space is a sleeping space.

Don’t drink a beverage with caffeine in the evening. Researchers found that drinking caffeine even six hours before sleeping can significantly disrupt one’s sleep.

Also, refrain from eating snacks about two hours before bedtime. Drinking too many liquids can also prevent you or your children from sleeping through the night.


By using the above suggestions, you can fight insomnia and change how you feel, both at night and during the daytime. If you’re drifting off to sleep in the day, you need to learn how to breathe properly.

Get rid of stress during the day and get into the sleep habit at night. Deep breathing can give you the peace of mind you seek. By learning the methods and teaching them to your children, your whole family will boost their immune system and experience a calmer and happier life.

Thanks for reading xxx

0 comments so far.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.


Hi and welcome to The Willow Tree. I’m Michelle, also known as Shel and I am a mama to three beautiful crazy kids – I have two handsome boys and a wild and wonderful girl.

I really wanted a concrete place to share my love for travel, in particular Disney and offer my readers a chance to gain some knowledge around what we love to do as a family of 5.

I share our family adventures which include days out, travel advice and tips, holiday reviews, restaurant visits and of course, our love for Disney, including Disneyland Paris and Walt Disney World.

Life is about creating memories, and here we are sharing them with you




Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.



Top Posts & Pages

Umberslade Estate Walk at Umberslade Farm Park
What to pack for Center Parcs
Coral Island Blackpool Review
Best parks in Solihull and beyond
Enchanted Forest Board Game Review
Review of visiting Cannock Chase and Gruffalo Trail

TOTS100 - UK Parent Blogs